regarding sets, will probly be 3 progressive sets... 3 or 4 exersizes big muscle groups, 2 for smaller, such as bi's etc... extra sets leading upto 1st exersize of each day,,, got to look after my poor shoulders and knees
typical set out would be
monday.... 3 x 25 leg raise, shoulder rehab work 30 mins cardio
tues... low inc d/b press, mach press, flat fly.... cable preacher, hammer curl, tri pushdown, overhead
cable ext
wed.. rest
thurs.. extensions, leg press, squat/vsquat or trap bar..lying curl, db straight deadlift.. seated and
standing calf raise
fri.. shoulder rehab, abbs, 30mins cardio
sat.. hamma curl pulldown, bb row, cable row, romanian deads... rear pec deck, side lat, front raise
seated d/b shrug
sun rest